SHANNON FRINK, MS, RDN, LMNT
MLH Wellness Dietitian
As the school year kicks off, parents everywhere are gearing up to pack nutritious and exciting lunches that will keep their kids fueled throughout the day. Balancing health and appeal can be challenging, but with a little creativity, you can make lunchtime delicious and nutritious. Here are some ideas and tips to help you prepare healthy school lunches that your kids will love.
1. Plan ahead
Planning is key to ensuring your child gets a balanced meal every day. Spend some time over the weekend to plan the week’s lunches. This not only saves time during busy mornings but also helps in maintaining a variety of foods.
2. Incorporate all food groups
Aim to include the following in each lunchbox:
- Protein: Chicken, turkey, beans, tofu, eggs or nut butter.
- Whole Grains: Whole wheat bread, brown rice, quinoa or whole grain pasta.
- Fruits and vegetables: Fresh, seasonal produce like berries, apples, carrots and cucumbers.
- Dairy: Cheese, yogurt or milk (consider non-dairy alternatives if needed).
3. Make it fun
Presentation can make a big difference in whether your child eats the lunch. Use cookie cutters to create fun shapes out of sandwiches or fruit. Bento boxes with compartments can also make the meal look more appealing and organized.
4. Healthy snacks
Include a small, healthy snack to keep your child satisfied. Some ideas are:
- Fruit: Apple slices, grapes or a small banana.
- Veggies and Dip: Baby carrots with hummus or yogurt dip.
- Nuts and Seeds: A small handful of almonds, walnuts or sunflower seeds.
5. Hydration is Key
Make sure to pack a water bottle. Staying hydrated is crucial for maintaining energy levels and concentration. Avoid sugary drinks and opt for water or milk.
6. Get Kids Involved
Allow your children to have a say in their lunch choices. When kids are involved in selecting and preparing their meals, they are more likely to eat and enjoy them.
7. Simple Recipes to Try
Turkey and Veggie Wrap
- Whole wheat tortilla
- Sliced turkey breast
- Shredded lettuce
- Sliced tomatoes
- Shredded carrots
- Hummus or light cream cheese
Spread hummus or cream cheese on the tortilla, add turkey and veggies, then roll it up and slice into pinwheels.
Greek Yogurt Parfait
- Plain Greek yogurt
- Fresh berries
- Granola
- Honey (optional)
Layer yogurt, berries and granola in a container. Drizzle with honey for added sweetness.
8. Allergy considerations
Be mindful of any food allergies of your child or classmates. Many schools have nut-free policies, so consider alternatives like sunflower seed butter or soy butter.
9. Keep it safe
Use insulated lunch bags and ice packs to keep food at safe temperatures until lunchtime. This is especially important for items like yogurt, cheese and meats.
Packing a healthy school lunch doesn’t have to be a daunting task. With a bit of planning and creativity, you can provide balanced, nutritious and fun meals that will keep your kids energized and ready to learn. Remember to involve your kids in the process and keep experimenting with new recipes and ideas to keep lunchtime exciting.
